(Tune: Piliin Mo Ang Pilipinas)

Minsa'y natuwa ang Maylikha

Libong-libo tao ang ginawa.
Kalikasa'y nasa paligid
Hayop, prutas, at gulay.
At bang bayan niyang Pinili
puno ng taong talagang namimili
Ayaw kumain ng gulay,
Na siyang importante sa ating buhay!
CHORUS:
Ugaliin ang pagkain ng gulay,
gawing parte ng ating buhay,
Ihain niyo, sikapin niyo
ang pagkain ng gulay upang buhay ay maging makulay.
Kaya ating tatandaan
May gulay dapat sa hapagkainan,
Salo salo ang bawat miyembro
Upang masagana ang bawat Pilipino

CIRCUIT TRAINING W/O EQUIPMENTS

Squat Jump
The Squat Jump (SJ) is a jump performed from a starting position of 90 degrees
knee angle without allowing any counter movement. The hands are held on the hips
during the jump, thus avoiding any arm swing.
How to perform it:
Enter the mat or the force platform. Place hands on the hips, bend knees to 90
degrees and stand still for about 1 second, the jump as high as possible without
performing a countermovement.

From Bosco (1992)

In the above image, it is clear that the athlete needs to reach the jumping position,
and from then just move upwards, rapidly extending the legs and the hips. It is
important that no countermovement (pre-stretch) is performed around the knee and
hip joints. In fact, if this happens, the jump cannot be considered a true and valid
squat jump.
CIRCUIT TRAINING W/ EQUIPMENTS
JUMP ROPE
HOW TO PERFORM IT:
1.

Maintain your balance by looking straight ahead.

2.

Maintain an upright posture.

3.

Maintain your weight on the balls of your feet.

4.

Jump only high enough to clear the rope (approx. 1 inch off the ground).

5.

Land lightly on the balls of your feet.

6.

Keep your elbows near your sides.

7.

Maintain your elbow joints at a 45-degree angle.

8.

When turning the rope, make 2-inch circles with your wrists.

9.

Do not sacrifice good form for speed.